Miramar Beach Strength and Conditioning – Crossfit
Warm-up
10:00, for Quality
:30sec Bike
5 Inchworm Push-Ups
20 Bear Plank Plank Pull Throughs
:15sec Dead-Hang + :15sec Active Hang
10 Deep Squat Thoracic Rotations
Strength
Power Snatch
Snatch Complex
Every 2:00 minutes x6 Sets
1 Power Snatch + 1 Snatch Balance
Rest :20
1 Squat Snatch
Starting loads @ 60% of Power Snatch
Increasing to around 75-80% over the course of 6 sets
The focus here is to work on the transfer of the Power Snatch and Snatch Balance into a quality full snatch. The goal is to use the power and the speed under the bar primed in the complex and take that into the full snatch after that 20 second rest
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
3 Bar Muscle-Ups
5 Squat Snatch 135/95lb, 61/43kg
7 Bar Facing Burpees
Primary Objective : 6+ Rounds
Secondary Objective : Unbroken Bar Muscle-Ups
Stimulus : Technical Capacity / Grip
*Focus today is on staying with quick transitions and trying to make these movements feel as smooth and consistent as possible. The Squat Snatch reps should be done as singles and we want to get athletes to find a rhythm and a breath while working on those quick singles. The burpees are meant to be short and quick, but if athletes hit them too hard it will lead to a slow transition between the burpees and the bar muscle-ups. These pieces are where we really fine tune where we are at with our athletes and teach them about pacing and consistency with form.
Beginner:
7 Strict Knee Raises
5 Hang Power Snatch 75/55#
7 Burpees
Fitness:
7 Toe to Bar
5 Squat Snatch 95/65#
7 Bar Facing Burpees
Performance:
As Written
Elite:
5 Bar Muscle-Ups
7 Squat Snatch 135/95#
9 Bar Facing Burpees
Extra Work
Recovery
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Finisher
“7:00 Abs”
7:00 AMRAP
10 V-Ups
20sec Hollow Hold
10 Tall Plank Knee to Elbow
40sec Forearm Plank
Strength + Gymnastics
Strength + Gymnastics: Before Class
For Load
3 Overhead Squats
Time Cap: 7 minutes
For this event, you will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments. Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met. After a squat snatch, the athlete must perform two additional overhead squats to complete the set.
Men’s starting weights:
135, 185, 225, 255lb
Women’s starting weights:
85, 125, 155, 175lb
After the 7 minutes is up, you will have 2 minutes to transition to the rings before the start of the Conditioning piece.
Gymnastics
REGIONALS 13.3
For Time:
30 Burpee Ring Muscle-Ups
Time Cap: 8 minutes
For you to complete this under the time cap you will need to average 4 reps per minute, which is a rep every 15 seconds.
Conditioning
Every 4:00 minutes, 4 Sets, Alternating Stations
Station 1:
9-7-5 Bench Press, 155/105lb
9-7-5 Sandbag Cleans, 150/100lb
Station 2:
50ft Handstand Walk
35 Wall Balls, 30/20lb,(10ft)
50ft Handstand Walk
Score: Total time of work
You will complete each station a total of 2 times.
Goal is to complete each station in under 3:00 minutes
Focus on unbroken sets on the bench press and 2 sets maximum on the wall balls. Place intensity on each piece. The harder you go, the more rest you will get.